Foundational Fitness 1
Tak Athletics
General Fitness, Functional FitnessWhether you are just starting your fitness journey, or took some time off and need to get back into it, minimal equipment workouts are the way to go.
Consistency is the key to gaining traction with any fitness lifestyle. These workouts can be performed with limited equipment anywhere and anytime, making it easier to stay on track!
The Foundational Fitness Program system is designed to be progressive, with each program building upon the previous one. As you get stronger, more mobile, and build more endurance, the next program will challenge you just a bit more.
A1
3D Lunges
2 x 3
A2
Alternating Spiderman to Stationary Inch Worm
2 x 3
A3
Alternating Lateral Lunge with T-Spine Rotation
2 x 5
A4
Standing Shoulder C.A.R.S.
2 x 3
B1
Towel Reverse Lunge
3 x 8
B2
Standing Towel Pull Apart Iso
3 x 3
C1
Iso Bridge with Alternating Extension
3 x 10
C2
Push Ups Knees Bent
3 x 8
D1
Crunches - Arms at Ears
3 x 12
D2
Bicycles
3 x 24
D3
Half Wipers
3 x 14
A1
90/90 Pigeon
2 x 10
A2
Cossack Groin Rock
2 x 10
A3
Hamstring floss
2 x 10
A4
Kneeling Hip Flexor Stretch
2 x 5
A5
Yoga pike
2 x 5
B
Treadmill Work
1 x 30:00
A1
World's greatest to pigeon
2 x 2
A2
Inch Worm
2 x 5
A3
Hip Hinge
2 x 8
B1
Body Weight Supported Single Leg Deadlift
3 x 8
B2
45 Degree Wall Slide
3 x 6
C1
Alternating Bridge March
3 x 6
C2
Push Ups Knees Bent
3 x 8
D1
Bicycles
3 x 10
D2
Bent Knee Hollow Body Hold
3 x 1 @ 15
D3
Half Wipers
3 x 10
E
Treadmill Work
1 x 20:00
A1
Kang Squat
2 x 6
A2
Pike with Knee Extension
2 x 5
A3
Shoulder C.A.R.S. in half kneel
2 x 3
B1
Low Alternating Skaters
3 x 0:20
B2
In / Out Steps
3 x 0:20
B3
Spiderman to Cossack
3 x 0:20
B4
Alternating Lateral Lunge with T-Spine Rotation
3 x 0:20
B5
1 1/2 body weight squats
3 x 0:20
C1
Arms Overhead Dead Bug
3 x 5
C2
Flutter Kick
3 x 10
C3
Eldoa - 2 feet up
3 x 10
A
Hip Series
1 x 1
B1
Cat Cow Stretch
3 x 5
B2
Wall Glute Stretch
2 x 0:30
B3
Half Kneel Hip Flexor Stretch Hands On Wall
2 x 0:30
B4
Groin Rock
2 x 10
TAK ATHLETICS
Roger Takahashi has been at the forefront of strength and conditioning for the past 20 years. For almost 20 years, he served as a Director of Strength and Conditioning / Head Strength and Conditioning Coach in the National Hockey League. He has written several articles and given several talks regarding injury prevention as well as sports training, and has lectured at the university level.
